SIX PACK : Everything you need to know to build perfect ABS 9798688472424

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SIX PACK EVERYTHING YOU NEED TO KNOW TO BUILD PERFECT ABS

ANDREA MALZONE

Introduction Chapter 1 : Abdominal Anatomy and Biomechanics Bonus I:How to solve specific postural problems in the gym Chapter 2: The 5 mistakes you make when training your abs Chapter 3 :How to feed yourself to finally see the famous Six Pack Bonus II:Eliminate Abdominal Fat:3 Mistakes not to commit Chapter 4: My Six Pack program -16 weeks for a perfect abdomen Bonus III: Six Pack program exercises

INTRODUCTION One of the muscle groups that everyone, men and women, would like to see in all their glory is certainly the one represented by the abdominals. Having a flat abdomen, having the classic cubes, no longer having belly, being able to proudly show this area is the desire of many. Actually having a good Six Pack, as the Americans say, is a sign of Beauty, Health, Athleticity; it shows that you really train in the gym without sparing yourself and, not least, that you eat perfectly.

When, in the second volume of Woman in shape, I talked about the buttocks I said a sentence "It's not easy to train the buttocks" and the same goes for the abs. The final result is given by the combination of 3 elements: targeted training, specific nutrition and flawless or almost flawless lifestyle. Without the perfect union of these three factors, the abdomen of your dreams will hardly come out. The training can not be the usual or the classic and sad 3 sets of 50 repetitions of Crunch but it will have to be something more and in my Six Pack program you will understand what I mean when I say "something more". A 16-week program dedicated exclusively to this area made up of effective, intense exercises that, I promise, will give your abs the shape you want. Nutrition will have to be aimed at reducing the percentage of fat, losing the extra pounds and in chapter 3 I will tell you how to behave at the table.You will know which foods to use, how to calculate your calorie needs then how to get to know how much you will have to eat for lose weight and, finally, how to manage carbohydrates, proteins and fats throughout the day. By the time you finish reading this book, you will have all the knowledge you need to dramatically change your abs.

FIRST CHAPTER ANATOMY AND BIOMECHANICS OF THE ABDOMINALS

I want to start by briefly describing the anatomy of this muscle region and we will see what actions your abdominals can perform. I believe it is necessary to show you this information in order to understand why they will be trained using specific exercises and why certain exercises, in particular conditions, should be avoided. Let's start by saying that the muscles we are going to talk about are important for a variety of reasons: Aesthetics Undoubtedly the aesthetic side is not to be underestimated. Having a decent Six pack increases one's self-esteem, makes it clear that it trains us and feeds us as we do must, allows you to wear tight-fitting clothes and be able to proudly show your body. Tightness of the viscera Over the years, if you do not train, there is a risk that the tightness of the abdominal viscera is less and less and this can lead to postural problems.A strong abdomen forces the viscera to remain in their usual location and this protects the our back. Correct respiratory mechanics There are two very important muscles that come into play in a decisive way in respiratory mechanics, the Transversus of the Abdomen and the Diaphragm. I want to briefly explain how they work. Respiratory mechanics occurs through several stages. During inspiration, the diaphragm goes downwards, increasing the volume of the chest in all directions (from top to bottom in the antero-posterior and laterally) .The increase in volume of the chest is due to the diaphragm which contracts down. The transverse, on the other hand, has the function of pushing the diaphragm upwards in forced expiration. Training the Diaphragm allows you to reduce states of anxiety and stress, can increase energy and general well-being, greatly affects the posture and muscle tension we accumulate and also has important effects on the metabolic and digestive system. Posture Few can afford to say that they have a correct posture.The abdominals have a considerable impact on it; just think that their excessive weakness can lead to a classic postural problem or an accentuation of lumbar lordosis

(hyperlordosis). In such a postural condition it is easier to meet classic back pain. As you can see, there are many reasons to train them. SECRET # 1: The abdominals are fundamental for a whole series of reasons and not only of an aesthetic nature: they allow you to maintain a correct posture, improve breathing and contain the abdominal viscera at best. The muscles we will talk about are: Rectus abdominis Internal oblique muscle External oblique muscle Transverse muscle Ileo-psoas Transverse muscle of the abdomen

Rectum of the Abdomen The rectus abdominis muscle is innervated by the last six intercostal nerves and the hypogastric ileus nerve. By contracting, it lowers the ribs, thus acting like an expiratory muscle, flexes the chest over the pelvis (or vice versa), and increases abdominal pressure. The distribution of its fibers is characterized by the presence of fast glycolytic fibers (IIb) which represent 54%, with the remaining 46% of resistant fibers (type I). This last statement is very important because it makes us understand which

are the most suitable repetition ranges when we train it. Fast fibers respond well to a medium \ low number of repetitions therefore medium-high loads or, in any case, important tensions ; slow fibers, on the other hand, respond better to a medium / high rep range, therefore more manageable loads. Internal Oblique Muscle The internal oblique muscle of the abdomen is one of the largest muscles that help to form the abdominal wall. It is placed deep just below the external oblique muscle.

By contracting it unilaterally, he flexes and rotates his torso laterally on his side. A bilateral contraction causes a flexion of the trunk on the pelvis, in synergy with the rectus. It is one of the main culprits in the retroversion of the pelvis, therefore useful in correcting conditions of hyperlordosis of the lumbar area. External Oblique Muscle The external oblique muscle is the most superficial of the broad muscles of the abdomen. Its fibers run in the opposite direction to those of the underlying internal oblique.

By contracting unilaterally, it flexes and rotates the chest to the opposite side. A bilateral contraction causes the torso to flex over the pelvis. Transverse muscle The transverse muscle is the deepest of the broad muscles of the abdomen. It is lined above by the internal oblique muscle.

Its function is to contain the viscera, to push the diaphragm upwards in forced exhalation and to increase abdominal pressure. It is also called a "Containment corset" because of these important functions. Ileo-psoas The psoas ileum is represented by the Psoas major muscle and the Iliacus muscle. The Psoas Major is a powerful muscle, located in the abdominal cavity, where it originates from the margins of the vertebrae and intervertebral discs and finds its insertion, after fusion with the ileum, on the femur. Often back and postural problems such as the famous lumbar hyperlordosis

are caused by an excessive retraction of these muscles for which it is necessary to perform specific stretching exercises for this muscle region in order to allow a natural retroversion of the pelvis and therefore its correct positioning with respect to the other segments of the column.

Now I show you a simple exercise that allows us to activate it.Thanks to this exercise you will also activate the diaphragm muscle which, as we said earlier, is fundamental for various reasons. 1 Lie on the floor and close your eyes. 2 Place one hand or both on your stomach. 3 Breathing in through the nose, inflate the abdomen so you will have to feel the hands that are raised and the lumbar area that slowly comes off the floor. 4 While exhaling, deflate the abdomen by returning the lumbar spine to its original position; repeat for 20 breaths. This is an excellent exercise in activating the Transverse and Diaphragm; also useful when you want to relax your mind and eliminate Stress. As you can see, there are many muscles that make up the so-called Core and each of them performs a specific function, so it will be necessary to follow a program that includes a whole series of exercises that involve the various areas.

Curiosity: Are there "low" abs?

Well no friends, they don't exist !!! There is the rectus abdominis which is a single muscle however it is possible to perform some exercises such as the Hang leg raise or the Jack knife to TRX or reverse crunch which emphasize the work on the lower part of the Rectus Abdominis; however, whatever exercise you perform , will always work the entire Rectus Abdominis. SECRET # 2: The abdomen or rather the Abdominal Core is made up of many muscles, each with a very specific function. It is therefore important to train them all according to their biomechanical function. SUMMARY FIRST CHAPTER SECRET # 1: The abdominals are fundamental for a whole series of reasons and not only of an aesthetic nature: they allow you to maintain correct posture, improve breathing and contain the abdominal viscera at best. SECRET # 2: The abdomen or rather the Core is made up of many muscles, each with a very specific function. It is therefore important to train them all according to their biomechanical function.

BONUS I HOW TO SOLVE SPECIFIC POSTURAL PROBLEMS IN THE GYM

When I start working with a new client, the first thing I pay attention to is

their posture. Why this? Simply because if the person in question does not have a correct postural structure, on the one hand he will not be able to correctly perform many of the exercises that may be proposed and on the other hand he may, in the long run, suffer from problems at the level of the back, shoulders, shoulder blades and neck. Therefore everything must start from here. Today we will talk about 2 very common dysfunctions that occur in the lumbar tract, namely lumbar hyperlordosis and rectification of the lumbar tract. In case of lumbar hyperlordosis we will see, in fact, an accentuation of this curve due to an evident anteversion of the pelvis.

It is important to know that certain muscles are responsible for this positioning of the pelvis; they are the Quadratus lumborum, the Iliopsoas, the Rectus femoris, the Adductor longus, the Adductor short and the Pettineus muscle. When these muscles present a significant state of shortening they tend to anterovertere the pelvis beyond the norm thus giving rise to the accentuation of the lumbar lordosis. In this case we will go to work on two aspects. First we will perform some stretching work on the muscles just mentioned. In the photos you can see some classic exercises that we can perform.

ILEO-PSOAS STRETCHING

ADDUCTOR STRETCHING Secondly, we will strengthen muscles such as the Rectus abdominis, the hamstrings, the buttocks which, obviously, perform an antagonistic function compared to the others or retrovert the pelvis. If, on the other hand, we have lumbar rectification so this area has lost its

normal curve and is almost vertical, we will have to work in the opposite way. We are going to perform a work of stretching the hamstrings, the gluteus, avoiding an excessive work of strengthening the abdominals that may not help us to solve this problem.

HAMSTRING STRETCHING

GLUTES STRETCHING

Tip: When is it best to stretch and for how long? Stretching can be done at any time of the day.

Very useful in the morning shortly after waking up in order to relax the muscles which, generally, when waking up, are more tense than usual. Also useful after training in the gym even if I personally prefer to do it the day after a hard session in the weight room; when the muscles are more rested, there is no risk of getting hurt. A stretching session lasts about 15-20 minutes but obviously depends on the time you have available.A good idea could be to practice it by doing 2 \ 3 mini-sessions of 5/10 minutes during the day. For example 5/10 minutes as soon as you wake up and 5/10 minutes before going to sleep in order to relax further and sleep better. SECOND CHAPTER THE 5 MISTAKES THAT ARE MADE WHEN THE ABDOMINALS WORKOUT

In this second chapter, I want to show you what I consider to be classic mistakes that, I would all say, we have done or still commit when it comes to attacking the abs. There are 5 of them but we could spend hours listing them; however I want to focus on the ones made more frequently. Let's see them together !!! First mistake: Do the usual exercises Crunch, Reverse Crunch, Plank are great exercises but they can't always be the focus of your workouts.The abs work a bit like all other muscles; there is a need for variety, sometimes there is a need to change movements, there is a need to insert, after a certain period of time, exercises that put in crisis your muscles. In the Six Pack program I have included a whole series of exercises that will work your abdominals at 360 degrees. You will also perform Crunch and Company but not always. As you will see, I also wanted to include movements taken from Pilates which I consider a very very useful discipline for those who want to build a quality Core. I assure you that it will be a great program to follow and not only for 4

months but it will become your reference program for the years to come. SECRET # 3: The abdominals require the use of a wide variety of exercises to effectively challenge and stimulate our muscles over time. Second mistake: Always perform a high number of repetitions We found this error in a previous book of mine talking about buttoks. Indeed, many have the bad habit of grinding dozens and dozens of repetitions with the hope of seeing some results. Also in this case, as you will see, the same is true for the glutes; you do not improve simply by doing long series but you also improve by doing the opposite, short series, heavier on certain exercises. The abs are similar to many other muscles in that they respond well to a wide range of repetitions due to their characteristics. In the final program you will see just that. Variety ... this is the watchword !!! SECRET # 4: The abs respond well to different repetition ranges so you need to take advantage of both medium-high loads and more manageable loads;only in this way we can have a global stimulation. Third mistake: Train them every day I don't know how many times I've heard this phrase "Andrea I train my abs every day, there's no day I don't do them" However, the final result was not exactly in proportion to the efforts made. The abdomen thinks like the rest of the body "Kill me but also give me time to recover". Without recovery, no one, and I repeat no muscle, will be able to improve.The muscles must be stimulated sufficiently, they must be put in crisis but then they must rest in order to improve.It is the hard law of Sport. In the Six Pack program you will train them two \ three times a week in order to have the remaining days to rest and, I assure you, you will see the difference. I remember the phrase of a great Canadian athletic trainer, Poliquin, who unfortunately passed away prematurely, who said "The abdominals have a lower growth potential than the calves" which means that, however much you can slaughter them, they still have a limited chance of growing and therefore

of hypertrophy. In short, they are not like a nice pair of pecs or thighs that have a greater growth potential. Always keep this in mind !! SECRET # 5: The abdomen as well as any other muscle requires, after a workout, sufficient recovery to improve. It is useless to attack them every day. Fourth mistake: Don't train them Well yes, there are also those who say the opposite "The abs do not need direct work so they always work, in every exercise." While this statement may seem reasonably true, it is not If we want a thick abdomen, and I am not speaking only metaphorically, direct work is indispensable as is the case for the other muscle groups. In every exercise, for example, the arms are involved, but I have rarely seen anyone not train them, indeed sometimes it is done too much. And the same thing goes for the abdomen, they have to be trained to induce their growth otherwise you won't see anything. SECRET # 6: Each muscle district, in order to improve, must be trained intensely. Do not train the abdomen at all thinking that it is not needed is a serious mistake. Fifth mistake: Thinking of training them to lose weight locally I think you have heard "I train my abs so I take off this ugly belly". Unfortunately, localized weight loss, although some say the opposite, does not exist. Doing hundreds of Crunches to see the cm of the waist reduce is a heresy. Training them is useful for three reasons: 1 Create hypertrophy :once the percentage of fat is reduced, they are more visible;however this does not always happen, in fact we can see people who, although they have a low percentage of fat, do not have such a noticeable abdomen. Genetics plays an important role but this is not only true for this area. 2 Improve the circulatory aspect of the area: in this way we want to create the right conditions for a better use of the fats of this region, but even in this case

there are limits. 3 Improve posture: Strong abdominals allow you to have an optimal positioning of the pelvis, especially to avoid accentuating lumbar lordosis.In this way we will be able to prevent annoying back pain or postural alterations. When we lose weight, our body is not so selective as to decide where to lose the most fat. Fat loss is highly subjective and linked to numerous factors (Genetic, gender, age, fat distribution etc). We will certainly not be able to decide, it will always be our cursed body ...

Trivia: Do the “sweat belts” that are often used during workouts are used to lose abdominal fat? Many use the famous "Sweat belt" with the hope, sweating thanks to them, to remove abdominal fat. Unfortunately, the sweat belt will not be the solution to this problem because the fact that you sweat more in a certain area does not mean at all that you are burning fat right there.

The only utility I can find is to generate heat and therefore increase vasodilation in the abdominal region. Where we find good blood

circulation it is possible to work better on localized fat. But it will help you by 1% and maybe even less in all of this. 99% must be represented by Correct Diet, Well-planned Training and Perfect Lifestyle. SECRET # 7: The fact that we train the abs does not mean that, consequently, we will have a reduction in fat mass in this area.Unfortunately there is no localized weight loss but it will always be our body to decide how and where we will go to lose fat . SUMMARY SECOND CHAPTER SECRET # 3: The abdominals require the use of a wide variety of exercises to effectively challenge and stimulate our muscles over time. SECRET # 4: The abdominals respond well to different repetition ranges, therefore taking advantage of both medium-high loads and more manageable loads, only in this way we will be able to have a global stimulation of this area. SECRET # 5: The abdomen as well as any other muscle requires, after a workout, sufficient recovery to improve. It is useless to attack them every day. SECRET # 6: Each muscle district, in order to improve, must be trained intensely. Do not train the abdomen at all thinking that it is not needed is a serious mistake. SECRET # 7: The fact that we train the abs does not mean that, consequently, we will have a reduction in fat mass in this area.Unfortunately there is no localized weight loss but it will always be our body to decide how and where we will go to lose fat .

THIRD CHAPTER HOW TO FEED FOR A PERFECT ABDOMEN BY FOLLOWING 4 SIMPLE STEPS

One of the phrases you often hear is "The abdominals are done at the table" What does that mean in gym jargon? Simply that to obtain a noteworthy Six pack it is necessary to reduce the percentage of fat mass; in short, you need to lose weight a little and therefore you need to eat well and behave properly at the table.You must have a percentage of at least 10 \ 11% because you start to glimpse so you will have to work hard but it will be worth it. The watchword of every slimming program is Costance. Why Costance? Because it is necessary to constantly implement certain behaviors at the table, especially if your goal is precisely to have a definitive abdomen and therefore a low percentage of fat. I coached many guys who were looking for this goal but several failed for a simple reason: after a certain period of time, they gave up those healthy habits that would take them where they wanted. Some lacked it very little but fell apart. Eating healthy is not difficult in fact it is simpler than it seems. The mistake is to look for the food strategy that can work the miracle.

Unfortunately, and one who has been hanging around with these things for years tells you, there are no particular strategies. There are, I repeat, correct habits that we must try to maintain until you get where you want to go. That's it !!! SECRET # 8: In order to get the abdomen of your dreams it is necessary to eat properly in order to reduce the percentage of fat.It is important to follow correct eating habits with Constance without falling into the trap of particular diets that will not give results in the long run. Now I will guide you step by step in this process giving you some indications to get off to a good start These are 4 steps that will help you understand what to do and how to manage your daily diet. First Step: Create a calorie deficit To lose weight it is necessary to eat fewer calories than the caloric requirement necessary to maintain your body weight.Therefore you need to create the famous Caloric Deficit; in practice you will have to reduce the calories from your daily caloric requirement by about 15 \ 20%; if you normally have need of 2400 calories in the Maintenance phase, you will consume between 2000 and 2100. Mistake: Excessively cutting calories in hopes of losing weight faster. Unfortunately, if on the one hand it may seem the most logical and tempting solution, on the other hand it is not. Starting too fast will create a series of problems: 1You will immediately feel that unbearable feeling of Hunger Especially in the first phase of our journey, it is something to avoid because you will be tempted to throw yourself back on the food you want. 2You will have little to cut later Consider that over the months, sooner or later, we will have to remove some other calories because the body adapts to how much we eat, so it could happen that we start from our 2100 calories and after 2 \ 3 months we could be forced to take 1900; it is normal, don't worry. However, if, from the start, we use 1800 with the vain hope of taking a

shortcut, you will find yourself, after a couple of months, having to take 1500 \ 1600 and I assure you that they are very few species if you are an active man or woman. Your metabolism will suffer, you will always be hungry and your daily life will not be the best. Better a gradual approach, better to lose a few kg at a time but at the same time maintaining a sustainable diet and an acceptable lifestyle. SECRET # 9: The first thing to do when we set up our personal meal plan is to create a Caloric Deficit. Calories will be reduced, in an initial phase, by about 15 \ 20%. Reducing them too much is a serious mistake. Second step: Take the correct amount of Carbohydrates, Proteins and Fats Once the calories have been calculated, let's try to figure out how many Carbohydrates, Proteins and Fats you can take. For Carbohydrates, you could use the following formula 2.6 x kg \ lean mass Let's say you weigh 100kg and have a fat mass of 30%, we will have 70 x 2.6 = 182 gr carbohydrates Same thing for proteins; in this case we will start from 1.5 \ 2gr of protein per kg of lean mass 70 x 1.5 \ 2gr = 105 \ 140gr The rest will be represented by fats to reach the desired caloric quota. Obviously, depending on the results obtained, it will be possible to decide whether it is necessary to reduce the proportion of Carbohydrates or Fats but, before making any changes, I would wait 4 weeks. Mistake: Cutting down on carbohydrates too much The formula I wanted to leave you indicates the minimum amount of Carbohydrates below which it is preferable not to go at least in the initial phase of the weight loss program, so do not start with low-carb diets or similar. Our body will protect itself from this excessive cut and you will suffer from it from the metabolic point of view.In addition, Carbohydrates are necessary to train hard so, please, think twice before making this serious mistake. Not everyone responds in the same way to a new diet; there will be those

who, in a short time, will lose several kilos and who, instead, will take longer. I am, for example,part of the second group; i do not see striking results initially but not I get discouraged because I know that it is my body that responds in this way. And this happened during every preparation for one of my races. Slow start and uphill and then fast and all downhill, fortunately ... Always remember this: We don't decide how to lose weight, how much weight to lose per week and where to remove the fat first, it will always be our body, our genetics, our age, our sex, our hormones. We can't do anything about it !!! SECRET # 10: Once you have set the calories to be consumed, it is necessary to establish the quantity of the various Macronutrients, Carbohydrates, Proteins and Fats. Third Step: Choose the right foods Regarding food, I realize how often there are many doubts but I assure you that, even in this case, the problem is less serious than you think. Let's start with Carbohydrates. They are substances formed by carbon and water and are part of the Macronutrients together with Proteins (or proteins) and Fats. Carbohydrates provide 4 kilocalories (kcal) per gram, are made up of sugars (mainly glucose), starch and dietary fiber. Based on the number of molecules that constitute them, they can be classified into:

Simple carbohydrates:their absorption occurs rapidly with a consequent rise in blood glucose (hyperglycemia), which is then associated with a sharp drop that manifests itself by feeling a sense of appetite. Simple sugars are glucose (honey), fructose (fruit and fruit juices), which are part of the monosaccharide family, sucrose (white or brown cooking sugar) and lactose (Milk, fresh cheeses), which make up instead the family of disaccharides. When in the food labels we find written: "total carbohydrates TOT., Of which sugars TOT.", The second wording indicates the specific content of simple sugars. Complex carbohydrates:they are those with slower digestion which, releasing energy little by little, act by prolonging the sense of satiety. Bread, basmati rice, potatoes etc. are examples of complex carbohydrates. The main functions of carbohydrates are: Energy function: 1 gram of carbohydrates provides 4 Kcal. They represent the major source of immediate energy for the body. Reserve energy: if taken in excess, complex carbohydrates can be stored in the muscles and liver in the form of glycogen or transformed into lipids (triglycerides) and stored as an energy reserve. The choice must fall on wholemeal products, unrefined and without further presence of sugars. Now I leave you a list of my favorite foods: Basmati rice

Brown rice Venus rice Spelled Quinoa Amaranth Rice and corn cakes Rye bread Oat flakes Whole grains for breakfast Obviously, next to them, fruit will have to be inserted, excellent in snacks or in breakfast. Apples, Pears, Berries, Kiwi, White or red melon, in short, the choice is wide. And finally vegetables; here you can indulge yourself: to be placed next to a second course or within a first course. Avoid fruit juices (even those in which "No added sugar" is written on the package), all kinds of sweets, industrial products, white flours. SECRET # 11: Carbohydrates, in spite of what you think, are essential in the phase of weight loss.The mistake is to ban them completely but just choose the right ones and take the ideal amount. Let's move on to protein sources. Proteins (or proteins) are part of the macronutrients together with lipids (or fats) and carbohydrates (or sugars), they perform a structural function (in fact they represent the "building blocks" of the organism) and also energy by providing 4 kcal per gram. They are present both in foods of animal origin, mostly of high biological value, and vegetable (medium or low biological value). Proteins, including those that are part of the human body, are molecules formed by the combination of twenty amino acids, nine of which are defined as "essential" because, if not taken with the diet, the body is unable to synthesize them: phenylalanine isoleucine histidine leucine lysine

methionine threonine tryptophan valine

The remaining amino acids are divided into "non-essential" and "conditionally essential". Among the essential amino acids there are three called Branched: Isoleucine, Leucine, Valine. The latter, due to their structure, are essential for the human body because they are picked up directly by the muscles without passing through the liver, where they can then be used to repair damaged protein structures or to produce energy.

The protein sources to be preferred will be: White meat (Chicken, turkey, rabbit, veal) Fish (Cod, sole, sea bream, mackerel, salmon, sardines etc etc) Eggs both whole and in the form of egg whites only Lean dairy products (Greek yogurt, lean ricotta etc) Red meat but in moderation SECRET # 12: Protein for every athlete is a Macronutrient necessary to build muscle and promote a variety of metabolic processes. White meats, fish, eggs, lean dairy products must be part of your food program. And finally we see the Fat. The classic mistake is not to use them ("You know Andrea, I don't even use oil") or to use too few of them for your needs. This Macronutrient is essential for the proper functioning of our body. I want to list some of the important functions it performs: Energy function: 1 gram of lipids provides 9 Kcal. They are our main source of energy; in fact, proteins and sugars provide less than half of them. Reserve energy: the lipids taken in excess with the diet are stored in the adipose tissue in the form of triglycerides. This "accumulation" represents the reserve for the body to draw from in the event that a lack of energy arises. Since the reserves accumulated in our body can be unlimited, it is essential to remember that an excessive introduction of lipids is associated with an increased risk of overweight and obesity with possible serious consequences

also from a cardiovascular point of view. Protective function:Moderate accumulations of fat around the joints and vital organs serve to protect them from trauma and to keep them in their physiological position;Fat, especially brown adipose tissue, is a thermal insulator for our body. If necessary, it can produce heat to maintain adequate body temperature. The unsaturated omega-3 and -6 fats (ω-3 and ω-6) are useful in the prevention of cardiovascular diseases and in some cancers. The ω-3, in particular, are involved in the control of LDL (or "bad") cholesterol and in the reduction of triglyceride levels in the blood. Fats are essential for the absorption of fat-soluble vitamins A, D, E, K.

The sources to be used will be: Olive oil to add on vegetables or on a first course Dried fruit (walnuts, almonds) to be included in one of the snacks Fruits such as mango or papaya Fish such as Salmon or mackerel or Omega 3 rich sardines That said, it is clear that each Macronutrient has its own specific and important function, therefore none of them can be missing including Vitamins and Mineral Salts, the so-called Micronutrients.

Curiosity: Do Fats Make You Fat? The word fat is often associated with the verb to get fat, so it is

erroneously believed that if we eat fat, we will naturally tend to see the scales go up.In reality, we get fat for a simple reason that is because we eat an excessive amount of calories.Besides we can gain weight even just by eating Carbohydrates or Proteins if we exceed a certain caloric quota. Fats have more calories than carbohydrates and proteins so we will go to take less but they are necessary as we have seen, so don't be afraid of them because they are your allies in the fight against stubborn fat; just choose the right ones and take the amount ideal. SECRET # 13: Fats, like proteins and carbohydrates, play a decisive role in the diet.As in the case of carbohydrates, just choose the right ones and use the right amount.

Fourth Step: Distribute meals throughout the day After having calculated the caloric needs, having decided how many Carbohydrates, Proteins and Fats to take and having chosen the sources, it is time to divide everything into the various daily meals. First we decide how many times we can eat.Generally the classic 5 meals are recommended but not everyone can afford to eat 5 times a day. A good starting point is represented by 4 meals: Breakfast, Snack (morning or afternoon depending on your possibilities), Lunch and Dinner.

A 60 \ 80% of the total calories will have to be distributed between the 3 main meals, breakfast, lunch and dinner, the remaining amount we will include in the mid-morning or mid-afternoon snack.What to eat will depend on your work activity, your possibilities in terms of time and organization.I'll give you a simple example. Let's say you don't have the opportunity to go home for lunch, so you have two options: 1 You could bring your home cooked lunch the night before or the morning before you leave 2 You could use a restaurant In the first case, the positive aspect is that you will actually know what and

how much you are eating because you have chosen the foods and, of course, you will have weighed them too;all this is an advantage for the purpose of weight loss. The downside, if you want to say that, is that you have to organize yourself but it is an easily manageable problem.It might be boring the first few times but, in the long run, it is the approach that will give the best results. In the second case, I consider it positive not having to cook at home and for some it is really convenient especially if you have little time available; the negative side is that, having to order from a menu, you will not actually know how many calories you are going to take and, for who is on a diet, is not an aspect to be underestimated. In these cases I recommend to limit the damage by ordering a simple Protein source accompanied by a slice of bread and seasoned vegetables separately. I would avoid ordering a nice plate of carbohydraites since, in general, they are the most seasoned and caloric ones.

Tip: During the weekend or when you have more time available, prepare meals for the next 3 \ 4 days.Once cooked, you can freeze them in the freezer for storage.Some are reluctant to eat something cooked days first and then frozen but it's just an excuse. You will eat healthily and have eliminated a fundamental problem. During the weight loss phase, perhaps the most important aspect is the quantitative one; of course it is important to eat the right foods but you must be aware of how much you are taking in in terms of calories. so be careful. The snack will be inserted when it is possible to do so.I have many customers who, for reasons of work and time, cannot eat in the morning or in the afternoon; in these cases I prefer that they insert it when it seems most appropriate; nothing will change, do not worry. SECRET # 14: The distribution of meals within the day is highly subjective and will depend on the time available, the type of work that takes place daily and what you want to eat.

Advice: These are the 4 steps you will need to follow to organize

your food program, however I am of the opinion that, if you are not familiar with this matter, it is advisable to seek the advice of a nutrition professional in order to speed up the time. and don't make big mistakes. SUMMARY THIRD CHAPTER SECRET # 8: In order to get the abdomen of your dreams it is necessary to eat properly in order to reduce the percentage of total fat.It is important to follow correct eating habits with Constance without falling into the trap of particular diets that will not give results in the long run . SECRET # 9: The first thing to do when we set up our personal meal plan is to create the Caloric Deficit. Calories will be reduced, in an initial phase, by about 15 \ 20%. Reducing them too much is a serious mistake. SECRET # 10: Once you have set the calories to be consumed, it is necessary to establish the quantity of the various Macronutrients, Carbohydrates, Proteins and Fats. SECRET # 11: Carbohydrates, in spite of what you think, are essential in the phase of weight loss.The mistake is to ban them completely but just choose the right ones and take the ideal amount. SECRET # 12: Protein for every athlete is a Macronutrient necessary to build muscle and promote a variety of metabolic processes. White meats, fish, eggs, lean dairy products must be part of your food program. SECRET # 13: Fats, like proteins and carbohydrates, play a decisive role in the diet.As in the case of carbohydrates, just choose the right ones and use the right dose. SECRET # 14: The distribution of meals within the day is highly subjective and will depend on the time available, the type of work that takes place daily and what you want to eat.

BONUS II

ABDOMINAL FAT: 3 ERRORS NOT TO MAKE TO ELIMINATE IT

Now we will talk about that annoying accumulation of fat that is localized in the abdominal level. Generally men are the most affected but we can also find women who tend to accumulate in this area especially in menopause. From a health point of view, it is desirable to keep our waistline within acceptable limits for the simple fact that an increase in abdominal fat is associated with a greater risk of cardiovascular problems, diabetes, hypertension, etc. Now I want to show you 3 mistakes you shouldn't make when you want to shed this fat. First mistake: Doing too much cardio Although cardio can be useful, however, what we must avoid is overdoing this type of activity. Classic activities such as running, swimming, cycling can be useful within certain limits but there is an underlying problem, the body adapts quickly to them from a caloric point of view. I'll explain better: if initially it takes little to burn a good number calories, as the months go by, it will take more and more time to devote to these sports to burn the same caloric quota. I'll give you an example. Let's say that Antonio decides to go for a run to lose a few kilos. Initially he

runs for 30 minutes and burns 300 calories. Unfortunately, after a while, his calorie consumption will not be more than 300 calories but let's say 250 calories. To burn 300 Antonio needs to run for 45 minutes for example and the process goes on like this. The downside is that, the longer you increase the duration of your jog, the more muscle protein you could go to catabolize to provide energy to the body during training so you will end up with a little less fat but a lot of lean mass lost and this is not desirable. Solution: If you really want to insert cardio, better aim, after some time and after having prepared yourself properly, on interval type workouts in which you will perform medium / high rhythm stretches alternating with stretches in which you will recover. For example 30seconds intense followed by 60seconds per step. This kind of workout has an excellent impact on the metabolism as not only will you burn a good number of calories during training but you will continue to burn calories even after to restore certain values to normal that, with physical activity, have altered (Frequency heart, breathing, lactic acid disposal, hormonal values);studies show that most of the calories consumed after this kind of training derive from storage fats. The post workout calorie consumption is definitive E.P.O.C. You will train less and lose weight more and better. Very interesting is the hypothesis of performing this working mode by replacing the classic running with free body exercises such as Swing with kettlebell, Battle rope, Ball slam; all exercises that will work many muscles but without excessively stressing the back, knees or ankles. Interval walking is also a great idea, especially for newbies or those who have practiced little in their life. Increase the pace of the walk for 60 seconds and then move to a more moderate pace for the same amount of time. The ideal, to eliminate abdominal fat as well as to create an aesthetically pleasing body, is to dedicate yourself to 2 \ 3 sessions in the weight room to build \ maintain muscle mass and a couple of cardio sessions, one of which at moderate intensity (the classic jog or brisk walk for the less trained) lasting about 30 \ 45 minutes and a second in which we will insert the famous HIIT we talked about a little while ago. Here's how you could organize your "sport" week: Monday: Weightlifting (Total body)

Tuesday: Moderate cardio Wednesday: Rest Thursday: Weightlifting (Total body) Friday: H.I.I.T Saturday and Sunday: Rest or Trekking Second mistake: Drinking alcohol Alcohol is the heart friend of abdominal fat. Mind you, those who drink a lot are also those who also have a nice belly. Furthermore, when you indulge in one drink too many, our body is primarily engaged in disposing of alcohol and inhibits the use of glycogen and fats for energy purposes. This means that if you raise your elbow during the weekend, although you follow your good diet during the week, you will not burn too much fat in the following days because the lipolysis mechanism is partially blocked. It is a bit like the dog that cuts its tail. Solution: If absolutely necessary, treat yourself to a good glass of wine but if you can avoid it, it's better. I always tell my clients "Better to eat a little more than drink that glass of alcohol" Third mistake: Eating too restrictive a diet It is true, to lose weight you have to eat less but, sometimes, you overdo it. I cut the carbohydrates, I remove the fats and so on but unfortunately history teaches us that it is not the ideal strategy to lose weight effectively. Our body endures certain restrictions but up to a certain point. You need to give that minimum amount of nutrients for your metabolism to work at its best, for you to train effectively and for you to have a normal life. Solution: Do not start with excessively small amounts of food; it is better to start a meal plan by eating a little more, if anything, not losing so much weight initially, and gradually reducing the amounts over time.

THE SIX PACK PROGRAM PERFECT ABDOMINALS IN 16 WEEKS

Let's now move on to the practical part, the one in which we will put together all the concepts that we have exposed so far. Over the course of my career I have created hundreds of programs for all categories of customers; from men to women, from young to old, from athletes to those who have never set foot in a gym. Creating programs for the abdominals has always been a great passion of mine perhaps because I have always wanted to have them as I wanted but

above all because a good part of those I trained asked me specifically for these as the final goal. Who doesn't want to show a perfect Six Pack? Everyone, even those who don't admit the first one time. Now I want to give you what I consider to be my best program, the one that you can inspire yourself in the coming years. Nothing is left to chance, every zone is affected and important training principles will be applied. You will not find the classic 3 x 50 but I will show you something more performing. It will be 4 months of hard training; every month we will change exercises, repetition patterns and training techniques; in short, you will not be bored I can guarantee it. We will have 4 programs of 4 weeks each organized as follows: First mesocycle: Adaptation Second Mesocycle: Accumulation Third Mesocycle: Intensification Fourth Mesocycle: Realization Let's see them in detail one by one.

Tip: When performing abdominal exercises it is essential to adopt the right technique and correct breathing.Often I notice that many tend to perform the exercises too quickly and with an absolutely wrong breathing rhythm. Follow the two tips that I leave you now and you will be able to get better results without the risk of getting hurt: 1 Movement speed: Speed should always be slow and controlled for two reasons: First you will be able to focus better on the contraction of your abdominals so they will work harder and you won't waste unnecessary energy. Second, you don't risk injuring your neck or lower back. , which frequently happens to those who "fly" when they perform the proposed exercises. 2 Breathing: During the phase in which you contract the abdomen then in the phase of maximum effort, I want you to exhale

forcefully; you have to expel the air as if it were blowing out the candles of a cake.When you return to the starting position, inhale slowly without filling the all the lungs. Follow these two simple tips and your abdomen and back will thank you.

ADAPTATION

In the first program, the objective will be to lay the foundations for the coming months. Simple but effective exercises and medium \ high number of repetitions. You will have two schedules, A and B, to alternate over the weeks.You will train your abs 3 times a week so we will have: First week: A-B-A Second week: B-A-B Third week: A-B-A Fourth week: B-A-B

At the end of each set, make up for the allotted time and then start again.Don't reduce the rest time too much to avoid losing quality.During recovery you could perform some stretching exercises in order to optimize the time available and kill two birds with one stone . In the first column, you will find the exercise to perform; in the second and subsequent ones you will see the number of sets and repetitions as well as the recovery time. Where you read "Max time", it means that you will have to resist as long as possible in a certain position. It is generally proposed in exercises such as the classic Plank or the lateral one, therefore exercises in which we will maintain an Isometric contraction. Tip: Even if you would like to do a few more sets, do only what is indicated. This first cycle is aimed at preparing your muscles so do not rush.

SCHEDULE A EXERCISE A PLANK B CRUNCH ON FITBALL AT THE LOW CABLE C ONE LEG STRETCH

I WEEK

II WEEK

III WEEK

IV WEEK

3 X MAX TIME 2MIN REST

3 X MAX TIME 2MIN REST

3 X MAX TIME 2MIN REST

3 X MAX TIME 2MIN REST

3 X 15 90SEC REST

3 X 15 90SEC

3 X 15 90SEC

3 X 15 90SEC

3 X 15 FOR LEG 60SEC REST

3 X 15

3 X 15

3 X 15

SCHEDULE B EXERCISE

I WEEK

II WEEK

III WEEK

IV WEEK

A HUNDRED

2 X 100 MOVEMENTS 90REC

2 X 100 90REC

2 X 100 90REC

2 X 100 90REC

B REVERSE CRUNCH

3 X MAX REP 90SEC REC

3 X MAX REP 90SEC REC

3 X MAX REP 90SEC REC

3 X MAX REP 90SEC REC

C OBLIQUES CRUNCH

3 X 15 REP FOR SIDE 75SEC REC

3 X 15 75SEC REC

3 X 15 75SEC REC

3 X 15 75SEC REC

SECOND MESOCYCLE ACCUMULATION

In the second mesocycle what we will focus on will be the Volume so we will perform more sets and exercises than in the previous cycle. The increase in volume is necessary to create a new adaptation for our body. The mistake we usually make is to always perform the same number of sets and exercises. Our muscles, after a while, adapt to that for which a change of course is necessary at certain times.

Also in this case you will have two programs that you will manage like the previous cycle so even now you will train your abdominals 3 times a week alternating schedule A and schedule B. After performing the classic exercises, you will use two splendid movements to finish the two workouts in style, namely, Farmer's walk and Battle rope. In the first you will have to hold two manageable dumbbells and imagine walking as if you were carrying shopping bags at home; well you will have to do.Each set should last 30 seconds to be extended to 45 seconds over the course of the weeks. In the second exercise you will have to swing this interesting Functional training tool quickly. Even now, each set must last 30 seconds so do not start too hard otherwise there is the risk of not finishing the set. Tip: Now you have to start pushing !!! It's a tough program and every set has to be pushed to the limit. Every repetition you can do can make a difference. Don't spare yourself !!!

SCHEDULE A EXERCISE A FITBALL PLANK

I WEEK

II WEEK

III WEEK

IV WEEK

4 X MAX TIME 2MIN REST

4 X MAX TIME 2MIN REST

4 X MAX TIME 2MIN REST

2 X MAX TIME 2MIN REST

B HANG LEG RAISE

4 X MAX 90SEC 4 X MAX 90SEC 4 X MAX 90SEC 2 X MAX 90SEC REST

C CRUNCH FROM THE GROUND WITH LEGS RAISED

4 X MAX 90SEC REST

4 X MAX 90SEC REST

4 X MAX 90SEC REST

2 X MAX 90SEC REST

D FARMERS' WALK

4 X 30SECONDS ACTION 60SEC REST

4 x 30

4 x 45

2 x 45

SCHEDULE B EXERCISE A LATERAL PLANK

I WEEK

II WEEK

III WEEK

IV WEEK

4 X MAX TIME 2MIN REST

4 X MAX TIME 2MIN REST

4 X MAX TIME 2MIN REST

2 X MAX TIME 2MIN REST

B TRX REVERSE 4 X MAX 90SEC 4 X MAX 90SEC 4 X MAX 90SEC 2 X MAX 90SEC CRUNCH REST REST REST REST

C SIDE TO SIDE

4 X MAX TIME 90SEC REST

D BATTLE ROPE

4 X 30SECONDI DI AZIONE 60SEC REST

4 x 30

4 x 45

2 x 45

THIRD MESOCYCLE INTENSIFICATION

After building up some volume, it's time to step up our Workouts. Intensifying means we're going to use high intensity techniques to squeeze our abs to the max. Unlike the previous program, considering the great Stress to which our

muscles will be subjected, you will train your Six Pack twice a week. Two sessions are more than enough. As you can see now we will reduce the Volume but increase the Intensity. I repeat ... nothing is left to chance. Specifically, the techniques we will use are: 1 Biomechanical advantage: We will start by performing the required exercise using, first of all, its hardest form of execution; without rest we will move on to perform the intermediate form in terms of difficulty; without recovering we will move on to the simplest execution. I told you, you will find that it is a very hard technique. 2 Stripping: You will start by performing the required number of repetitions going to the maximum; immediately after, without recovering, you will climb the weight by a 15 \ 20% and you will always go to the maximum.This is a set. 3 Triset: In sheet B you will have to perform three exercises in a row, A1 + A2 + A3; all the series must be pulled to the limit and recovery will be expected only after the third exercise. Tip: Now it is very important to perform the exercises correctly. Generally you tend to lose the correct form of execution when you start to tire more than you should. As soon as you notice that the technique is not correct due to muscle fatigue, stop; it is it is useless to perform repetitions in the wrong way, you would waste time and risk getting hurt.

SCHEDULE A EXERCISE A HUNDRED -3 POSITIONS BIOMECHANICAL

I WEEK

II WEEK

III WEEK

IV WEEK

3 X 30 BATTUTE A POSIZIONE

3 X 30 BATTUTE A POSIZIONE

3 X 30 BATTUTE A POSIZIONE

2 X 30 BATTUTE A POSIZIONE

3 X 12\15 + 1 STRIPPING 2MIN REST

3 X 12\15 + 1 STRIPPING 2MIN REST

3 X 12\15 + 1 STRIPPING 2MIN REST

1 X 12\15 + 1 STRIPPING 2MIN REST

ADVANTAGE B CRUNCH FITBALL AL CAVO

C LOW CABLE SIDE BEND

2 X 12\15 + 1 STRIPPING 2MIN REST

2 X 12\15 + 1 STRIPPING 2MIN REST

2 X 12\15 + 1 STRIPPING 2MIN REST

1 X 12\15 + 1 STRIPPING 2MIN REST

SCHEDULE B EXERCISE

I WEEK

II WEEK

III WEEK

IV WEEK

A1 HANG LEG RAISE

3 X MAX NO REST

3 X MAX NO REST

3 X MAX NO REST

2 X MAX NO REST

A2REVERSE CRUNCH ANGLE 90GR tHIGH \ LEG CONSTANT OR JACK KNIFE AL TRX

X MAX NO REST X MAX NO REST X MAX NO REST X MAX NO REST

A3 OBLIQUES BYCICLE

X MAX 2MIN REST

X MAX 2MIN REST

X MAX 2MIN REST

FOURTH MONTH CONCRETIZATION

X MAX 2MIN REST

We have reached the last mesocycle, the one in which we will try to realize everything we have done so far. In this case, we will have a reduction in volume and a further increase in intensity in order to favor recovery from previous cycles and, at the same time, maintain and if not improve further. You will train your abs 3 times a week and each session will be dedicated to specific and different stimuli. Let's see in detail what to do. In the first card we will go heavy therefore short times under tension.As you can see, in the first exercise, the Plank, you will have to use an overload that allows you to maintain the position for a maximum time of 30 seconds. I want a few seconds but heavy !!! The second exercise, Hang leg raise, must be performed, unlike the previous cycles, with legs extended and with an eccentric and concentric phase of 3 seconds, therefore in a very very controlled way. In the Farmer's walk I want you to do 10m forward and then go back for another 10m; the load must be a good load; please, do not spare yourself !!! In the second table I have inserted a new technique, the Rest Pause. In this case you will perform the established number of repetitions at all; you will rest 20 seconds and with the same load you will always go to the maximum. This is a set !!! Simple and effective ... In the third table, we will aim for an increase in repetitions then lighter loads and we will try to do as many reps as possible. Advice: Calibrate the loads to be used in the exercises in which they are

foreseen. Often the errors I can find are two: either we tend to use too heavy loads or very light loads or not enough to create the stimulus suitable for improvement.on your mobile phone write the weights to be adopted so as not to always have to calculate them and not to forget them.

SCHEDULE A HEAVY ESERCIZIO

II SETTIMANA

III SETTIMANA

IV SETTIMANA

A PLANK

3 X 30SECONDS 3 X 30SECONDS 90SEC REST 90SEC REST

3 X 30SECONDS 90SEC REST

2 X 30SECONDS 90SEC REST

B HANG LEG RAISE STRAIGHT LEGS - 3+3 SECONDS

3 X MAX 90SEC 3 X MAX 90SEC 3 X MAX 90SEC REC REC REC

2 X MAX 90SEC REC

C FARMER'S WALK HEAVY

I SETTIMANA

4 X 20MT (10+10MT GO AND BACK) 60SEC REC

4 X 20MT (10+10MT GO AND BACK) 60SEC REC

4 X 20MT (10+10MT GO AND BACK) 60SEC REC

2 X 20MT (10+10MT GO AND BACK) 60SEC REC

SCHEDULE B MEDIUM ESERCIZIO

I SETTIMANA

II SETTIMANA

III SETTIMANA

IV SETTIMANA

A TRX JACK KNIFE

3 X MAX 90SEC REC

3 X MAX 90SEC REC

3 X MAX 90SEC REC

2 X MAX 90SEC REC

B FITBALL CRUNCH AT THE LOW CABLE

2 X 10 + MAX REST PAUSE 90SEC REC

2 X 10 + MAX REST PAUSE 90SEC REC

2 X 10 + MAX REST PAUSE 90SEC REC

1 X 10 + MAX REST PAUSE 90SEC REC

C ONE LEG STRECH

2 X MAX 75SEC REC

2 X MAX 75SEC REC

2 X MAX 75SEC REC

1 X MAX 75SEC REC

SCHEDULE C LIGHT ESERCIZIO

I SETTIMANA

II SETTIMANA

III SETTIMANA

IV SETTIMANA

A SIDE PLANK

4 X MAX TIME A 4 X MAX TIME A 4 X MAX TIME A 2 X MAX TIME A LATO 90SEC LATO 90SEC LATO 90SEC LATO 90SEC REC REC REC REC

B1 REVERSE CRUNCH

4 X MAX 60SEC REC

4 X MAX 60SEC REC

2 X MAX 60SEC REC

B2 GROUND CRUNCH WITH RAISED LEGS

4 X MAX 60SEC 4 X MAX 60SEC 4 X MAX 60SEC REC REC REC

2 X MAX 60SEC REC

4 X MAX 60SEC REC

BONUS III EXERCISES OF THE SIX PACK PROGRAM Plank 1Place yourself on the ground in a prone position 2Arms shoulder width and feet hip width or slightly narrower 3Back that maintains its normal physiological curves and gaze downwards. 4 Without collapsing the pelvis, maintain the position for the required time.

Crunch on Fitball at the low cable 1Grip the cables using a string cable and stand on a fitball 2Keep the arms close to the body with the rope grazing the neck in its back 3Shoulders resting on the Fitball and pelvis slightly lower than the trunk 4Exhale, rise a few cm from the ball "curling up" 5Hold the position for two seconds and slowly inhale return to the starting position

Reverse crunch 1: Lying on the ground, legs raised at an angle of about 90g between thigh and leg, palms pressing into the floor. 2: Exhaling, raise the pelvis as if to bring it towards the chest. The lower back is slightly detached from the floor. Inhale, return to position number one. Don't bring your feet to the floor.

One leg stretch 1 Position yourself on the floor on your back 2Position your torso as if to do a classic Crunch from the ground Legs raised at a 90g angle between thigh and leg 4In a rhythmic and controlled way, stretch your legs alternately, always keeping your torso like a Crunch. 5 Perform the number of repetitions required per side.

Crunch for obliques 1 Position yourself on the floor with one leg crossed over the other 2The hand opposite the crossed knee is placed at the ear while the other pushes against the floor to promote stability 3Exhale, lifting the torso a few cm, bring the elbow towards the opposite knee. 4 Isometric stop for one second and inhaling return to the starting position. 5First perform the repetitions provided for on one side and then on the other.

Plank with fitball 1 Position yourself with your elbows resting on a Fitball 2Arms shoulder width and feet hip width 3 Look down 4 Maintain the physiological curves of the spine 5 Without collapsing the pelvis, maintain the position for the required time.

Hang leg raise and Hang straight leg raise 1 Position yourself inside the tool that allows you to perform parallels. Generally has the supports to perform this exercise, or you can do it by holding on to a pull-up bar, in which case the difficulty increases. 2 Rest your elbows on the specific supports Legs bent and 90g angle between thigh and leg 4 With an exhalation, raise your hips as if doing a Reverse Crunch on a bench. 5Stop for one second and return while inhaling to the starting position

Crunch from the ground with legs raised 1Position yourself on your back on the floor 2Hands behind the neck and straight neck Legs raised at a 90g angle between thigh and leg 4Exhale, raise your shoulder blades a few cm from the floor keeping your neck straight and your gaze projected towards the opposite wall 5Inhale, return to the starting position

Farmer's walk with dumbbells 1Hold two dumbbells 2Straight back, shoulders slightly projected back and looking forward 3Start walking slowly without losing your torso position 4 Complete the required distance

Side plank 1Place on your side with your legs straight and your arm in line with your shoulder 2Straight back and neck / head in line with the rest of the body 3Maintain the physiological curves of the spine 4 Maintain the position for the required time 5To make it easier, at least initially, you can bend your legs having an angle of about 90gr between thigh and leg as you can see in the photo.

Reverse crunch on TRX 1 Position yourself with your feet placed inside a TRX 2Assume the plank position with outstretched arms 3Low facing gaze and back that maintains physiological curves 4Without bending your arms, bring your knees towards your chest while slightly lifting your pelvis into the air 5Stop for one second and inhaling return to the starting position

Side to side with medicine ball 1 Position yourself on the floor holding a medicine ball or even a puck as an overload 2 Lift your legs and find your point of balance at the buttocks 3With a gentle and very controlled rotation of the torso, move the medicine ball from one side of the body to the other, making it touch the floor

Battle rope 1Grip the end of a rope 2Legs bent and torso leaning slightly forward 3 Quickly, swing the ropes the allotted time

3-Position Hundred-Biomechanical Advantage 1 Start by performing the exercise with your legs extended and raised from the floor by about 60cm. Perform 30 beats 2 Without recovering, extend your legs at an angle of almost 90g to the pelvis. Perform 30 beats. 3Without recovering, we bring the legs to an angle of 90gr with respect to the thigh and perform another 30 beats 4This is a complete set

Side bend to the low cable 1 Stand on either side of a polyerculin 2Grip the cable with your corresponding hand 3Exhale, flex the torso laterally going to "crush" the opposite side and focusing on the action of the oblique muscles to perform this movement 4Bust always straight without projecting it forwards or backwards 5Inhale, return to the starting position

Reverse Crunch -Angle 90gr thigh \ leg constant 1 Position yourself on a horizontal bench 2 Create a 90g angle between thigh and leg After bringing the pelvis towards you, raise the pelvis a few centimeters upwards, exhaling, without stretching the legs but maintaining the 90gr angle between thigh and leg 4 In a controlled manner and inhaling, return to the starting position.

Bike for obliques 1 Position yourself on the floor on your back 2Position your torso as if to do a classic Crunch from the ground Legs raised at a 90g angle between thigh and leg 4In a rhythmic and controlled way, alternately stretch the legs and bring the elbow towards the knee of the opposite thigh closest to you, always keeping the torso as a crunch.

Jack Knife at TRX 1 Place your feet inside the TRX 2 Assume a straight-arm plank position 3 Focusing on your pelvis, lift your buttocks upward while keeping your thighs straight and without bending them 4 Stop for one second at the high point and return to the starting position 5 Constantly check the position of the back which must never give way 6 Breathe out as you lift your pelvis and breathe in as you come back down

CONCLUSION I hope you liked this last book of mine and I hope it has come in handy. It's not easy to train, I realize that. Today there are a lot of theories and too much useless information circulating. I have tried to explain to you in a simple way how things are supposed to go. People often complicate their life at the gym and unfortunately lose a lot of time. When you have doubts, do simple things but do them well and the results will come. Train hard, feed yourself well and don't stress too much and you're done. See you soon! AUTHOR Andrea Malzone is a renowned Personal Trainer who works in Italy and is the founder of the prestigious personal training studio "Studio Elite" in

Salerno. For over 20 years he has been working in the field of fitness and physical well-being. Athlete, Fitness model, has participated in numerous competitions in England (Miami Pro). His goal is to help those who rely on his studio to get back in shape, to be more athletic, not to have a back pain, to prepare for a photo shoot or a fitness competition.He is also the founder of the training school for personal trainers "Elite personal trainer school" in Italy, a school dedicated exclusively to create future personal trainers. www.elitepersonaltrainerschool.com Contact:[email protected]